When it comes to building strong and healthy bones, two key nutrients are critical to success: calcium and Vitamin D. These two nutrients work with each other and play vital roles in maintaining strong and healthy bodies.

Many studies show that low calcium intake is associated with low bone mass and high fracture rates. Vitamin D plays an important role in protecting your bones because your body requires it to absorb calcium. [1] A lack of Vitamin D can lead to bone loss, lower bone density and a higher likelihood to break bones with age. Whether you’re a meat-eater, vegan, vegetarian or dairy-free, there are plenty of foods choices that can provide you with these two powerful nutrients.

So what foods can help fortify our bones to keep them strong and healthy? Here’s the list:

Salmon: A 3-ounce piece of salmon contains more than 100% of your vitamin D. Also, canned salmon includes the softer, edible bones of the fish, meaning it’s loaded with calcium.

Cheese: Cheese is made from milk, which is loaded with calcium. A mere 1.5 ounces of cheese contains 30% of your daily calcium requirement, but cheese can be very fattening, so for a healthy alternative try cheese made from skim milk.

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The information on this website is designed to support, not replace, the relationship that exists between a patient and his/her existing physician. Should you have any questions about your health or this information, please contact your physician. If you do not have a physician, please contact the Saint Joseph's Hospital referral center. Hospital contact information is available at http://www.stjosephsatlanta.org/contact_us.html